April 2011 Issue


Health & Fitness Business:

Ten Critical Tips for Leasing Commercial Real Estate for Your Health/Wellness Facility
by Chris Calabrese

If you're looking to lease retail space for a gym, training facility, or any health business for that matter. Here are ten items you should consider:

1. Make sure that any space you're considering is big enough for both your current needs and your foreseeable growth. Be realistic and don't over commit.

2. Do your homework beforehand. Investigate traffic patterns; tour the building. Find out who the previous tenant was, and why the business left. Learn what kinds of marketing the location does in support of its tenants (if any) and whether co-operative marketing funds are available to you.

3. Identify your closest competitors. Also check out neighboring businesses with an eye for complementary products or services. Is there an established cluster economy? If you are locating in a mall or strip mall, check the lease agreement for any guaranteed protection against competition (malls may rent only to a set number of similar stores at any given time).

4. Evaluate whether the physical location and space is a good fit for your gym or training facility.

5. Investigate any restrictions on signage. Signs are vitally important to your gym, yet many landlords decide on what a business can and cannot do. The rules may be even stricter in a mall, which closely monitors its physical appearance.

6. Negotiate the terms of your lease aggressively. Never accept wording that's confusing or that leaves you wondering who is liable for what. Ask for the right of first refusal on adjacent space in case you need to expand. Negotiate for free improvements and other incentives before signing your lease.

7. Hire a real estate attorney who not only specializes in lease negotiations, but knows your area and, preferably, has dealt with your kind of business before. A lease negotiation can cover tens, if not hundreds, of terms, and you want someone who will represent your best interests.

8. Know who's responsible for maintaining the heating, air-conditioning and other systems, as well as keeping up the parking lot and building exterior. This can be critical in older buildings.

9. Investigate liability insurance carefully. Since the general public will be walking into your gym, be sure that you have adequate coverage.

10. Think twice about renting space just because it's cheap. You may find out later just why it's inexpensive-- perhaps the location has a track record for failed businesses, or the layout discourages foot traffic.

In closing, when looking for any type of space where you want to operate your facility, you should always engage a commercial real estate professional. Representation of your best interests is key to a seamless and smooth lease transaction.

Chris Calabrese is the Managing Partner of Realty Network GMAC Real Estate where he heads the commercial Real Estate Division and manages over 45 Real Estate Agents. His concentration is in the leasing and selling of commercial retail and office space. In the past he has developed partnerships with Fortune 100 companies by redefining the way they do business. He is bringing these same innovative methods into the commercial real estate industry.

Please visit or call 201-218-4155 for further assistance

Fitness Article:

Great Fitness Tips for Baseball & Softball Athletes & Coaches
by: Christopher Flores (FLO Fitness)

It’s Spring Season for sports and time for the training room to get packed with Spring Athlete’s and Spring Injuries. One of the biggest things I have noticed in the past few years is the amount of issues Softball and Baseball players have with their elbows. Here is the shocker; most elbow issues have nothing to do with the elbow. I know many people have written about this, but I feel it is important to continue to keep this topic relevant. So here are a few pointers for people to use to stay on the field and out of the trainers office.

1- Most elbow issues are due to shoulder tightness. The shoulder is suppose to be the most mobile joint in the body. So if it is unable to move something else has to give in its place. The elbow is a hinge joint and should only flex and extend, with the exception of the radial ulnar joint that allows for pronation and supination. So if the shoulder is locked up then the elbow is forced to move and this will cause pain when throwing.

2- Warm up, warm up, warm up. I believe players should do shoulder stability/ strengthening exercises everyday for at least 10 min before practice. All you need is some rubber tubing about 6 feet long. Below is a list of exercises I comprised for our ball players to use that may help you out.

Forward Chop (2 sets / 15-20 reps)
External Rotation (2 sets / 15-20 reps - Keep elbow against the body)
Internal Rotation (2 sets / 15-20 reps)
90° External Rotation (2 sets / 15-20 reps)
Y’s (2 sets / 15-20 reps - Do not bend the elbow)
Shoulder Retraction (2 sets / 15-20 reps - Do not let the shoulder shrug)
Straight arm pull down (2 sets / 15-20 reps)
Wrist Supination (2 sets / 20-25 reps)
No Monies (2 sets / 15-20 reps - Keep Elbows against the side)
Horizontal Abduction on 1 leg (2 sets / 10-12 reps - Twist to the open side).

3. The HIPS DON’T LIE. If your hips are not flexible it can throw off your whole kinetic chain. My buddy Dr. Perry says, “The Hips are the Mac Daddy of Movement” I think that is the truest statement I have ever heard. Players need to focus on Hip Mobility in order to prevent injury. Be sure to look at the hip opposite your throwing arm (so if you are a right hander, check your left hip) it may be super tight causing and rotational pull on your whole chain. Below are some stretches we put together for our teams. They use a 10foot boating rope from Home Depot.

Seated Calf Stretch for 3-5 seconds / 6 sets
Calf Turn in/ Turn out for 3-5 seconds / 6 sets
Hip Flexor Stretch for 3-5 seconds / 6 sets (Be in Lunge Position)
Side Lying Quad Stretch for 3-5 seconds / 6 sets (Keep opposite leg and 90°)
Hamstring Stretch for 3-5 seconds / 6 sets
Cross Body Hamstring Stretch for 3-5 seconds / 6 sets
Piriformis Stretch for 3-5 seconds / 6 sets
Lunge w/ Chest Stretch for 3-5 seconds / 6 sets
Overhead Core Rotation 6 sets / Do 6 rotations on each side. Total of 12
Partner Lat Stretch for 3-5 seconds / 6 sets

4. Throwing mechanics. This is a big one. Have a throwing coach fix all your bad habits. The way you throw can be the cause of most of your issues. If you can not afford a coach, just film yourself throwing and have your school athletic trainer watch the film. They will be able to pick up some mechanical issues with your form that can lead to injury.

These are just a few tips to helping you get through the season healthy and injury free.

Check out Chris' Website:

Professional of the Month: Stacey Lei Krauss

Stacey Lei Krauss is the president of willPower productions, llc., and the creator of The willPower Method.

She an international fitness educator accredited with ACSM, ACE, AFAA, 10 years of dance training and over 20 years in the fitness industry. A native New Yorker, she built her career in the heart of NYC and then progressed to San Francisco to find balance of practice. She is now based in Denver, CO.

The central focus of SLK's work is barefoot fitness. Considered a pioneer in this practice, she has been coined the Barefoot Contessa by Daily Candy, San Francisco, for her Sole Training program. Since 2000, Stacey Lei has taught thousands of people how to strengthen and smarten their feet, eliminate foot pain, and enhance function and performance. In 2011, after a decade of barefoot study, she has joined the Vibram FiveFingers® team as their Lead Fitness Advisor; writing education and programming to help consumers and athletes understand the concept of natural foot training, using the Vibram FiveFingers® shoe safely and efficiently.

Stacey is most well-known for her award-winning barefoot cardio program, willPower & grace®, which is represented by a global team of instructors, and taught in health clubs. A student of Reiki, she approaches exercise and movement through an integral body-mind-spirit practice. Seven Steps to WillPower™ is her first mind-body DVD release, under The willPower Method brand.

Since the launch of the Nike Free (barefoot / natural foot fitness trainer) shoe in 2005, Stacey Lei has been a proud Nike Elite Instructor. She has also programmed, scripted and recorded the Nike Anywhere, Anytime downloadable workouts, available at iTunes.

Stacey mentors aspiring fitness instructors and develops new exercise programming. In 2010, Stacey joined the Power Music advisory board to develop their new Intelligent Music Division. She is a master trainer and presenter for Schwinn , BOSU, and IndoRow, as well as a Teacher Teacher for Peak Pilates' MVe Pilates-Fitness program. If you are interested in bringing SLK to your club or conference, click here for a PDF download of her press kit and workshop offerings.

You can find at her presenting workshops nationwide and abroad on the conference page of this site. When she is not on the road, Stacey Lei teaches group fitness classes at various studios in Denver, CO.

Visit Stacey's Website:

2 Minute Full Body Equalizer Workout


This is a great 2 minute workout, but can be extended to 20-30 minutes if you increase the repetitions and incorporate brief rest periods.

Consult with a physician & perosnal trainer prior to beginning any exercise workout/program.

Health Article:

Put Pen to Paper to Peel Off the Pounds!
by Susan Weiner

The first thing that I insist upon for each and every one of my clients is to keep an open mind and upbeat attitude. The next step towards a healthier lifestyle is to maintain a detailed food journal. Just as someone might keep a “personal goal journal” or “daily blessing journal”, the all important food journal should include the foods you eat along with the time you are eating. Feelings and thoughts about food as well as being able to evaluate your degree of hunger should be included in a well thought out food journal. It would be so much easier to provide my clients with a pre-written calendar like diary, including days of the week and a space for each meal and snack. But that doesn’t work because it is not individually created and reflective of what a person is eating and feeling. On initial assessment, a form is just perfect because the basic details of one’s dietary habits can be initially evaluated. But when one “creates” her own food journal (with guidance of what needs to be included by a health care professional), including specific comments on eating behaviors, timing of meals and even blood sugar readings it becomes personal. Eating is very personal. Everyone is an individual. And that is why nutrition counseling based on specific dietary needs works and ” general pre-printed diets” don’t. Food journals will identify nutritional issues as well as emotional and behavioral responses to daily situations.

If you write it, you own it. If you write down what you eat, you will connect your food and exercise program. At least initially, basic portion sizes and little bites have to be included. (100 calories here and 50 calories there still count). If you have diabetes, writing down your food and connecting it with your blood sugar response is the only way to see if your diabetes care plan (food, exercise and medications) is working for you. Requiring clients to keep a food journal allows them to see what they are actually eating. “Had a bad day” is not a descriptive food record. Honestly recording your food is a way to document what you are doing and why you are doing it. People who keep food journals significantly improve their chances of losing weight and more importantly have an increased chance of keeping the weight off long term. And for many, that is the ultimate goal!

If you have a blood sugar issue and you record what you are eating and when you are eating it, you will eventually be able to identify which foods and how much carbohydrate cause an increase in blood sugar levels. Reviewing the food journal with your registered dietitian can help pinpoint why you are not losing weight or why your blood sugar levels are high in the morning or why you are starving in the mid afternoon. According to a study done in 2008 (by Kaiser Permanente’s Center for Health Research, funded by the National Heart, Lung and Blood Institute at the National Institutes of Health) of about 1700 people showed that those who kept a detailed food journal of what they ate and drank for six days a week lost twice as much weight as those who did not keep a food record. Wow!

If you have been resistant to writing down your food, consider how interesting it would be to evaluate what you eat and why you are eating it. It’s time to learn how to change your habits. Writing down what you eat, when you eat it and how you feel about your food is an incredibly important tool in improving your overall nutritional health. Stop fighting and start writing!

Susan’s earned her Masters Degree in Applied Physiology and Nutrition from Teachers College, Columbia University in New York City. She is certified in “Adult Weight Management”, through the American Dietetic Association
Contact Susan:

Recipe of the Month:

A Soup Lovers Dream: Lentil Soup
Submitted by Frank Rotella (creator of the Rofami Inc. Health & Wellness Newsletter)

1 bag of lentils
2 stalks of celery (diced)
2 large carrots (diced)
1 large onion (chopped)
4 cups of water or chicken broth
2 medium plum tomatoes (chopped)
2 TBSP of Olive Oil
Salt & Pepper to taste

Rinse the dry lentils. Saute the celery, carrots, and onion in olive oil till tender. Once tender, add the dry lentils and continue to stir. Add water and tomatoes along with seasonings of your choice. Simmer till lentils are tender (approximately 1-2 hours). Serve with grated parmesan cheese and fresh Italian bread. The soup can also be served with tiny pasta or rice.

Servings: Recipe of the month: lentil soup 6-8 servings

Campus Corner:

Now That You’re Exercising, Are You Losing Weight?
by Benita Perkins

Today let’s talk about the second most popular reason I hear, for not exercising. “I was exercising and I didn’t lose any weight….”. Read, “I got frustrated and stopped”. The basic equation for losing weight is to expend more calories than you consume. An aerobic workout is the best way to expend calories and is defined as getting your heart rate up to its target heart rate zone for approximately 15 minutes. If you are engaging in mild aerobic activity like walking, your body will enjoy basic health benefits like lower blood pressure and cholesterol levels. But if you want to lose weight you need to get your target heart rate in the upper levels so that your body exhausts its energy laden carb supplies and has to turn to fat to fuel your energy needs. This could be considered burning fat.

One way to achieve this cardio goal is by targeting your heart rate so that you are exercising at a pace that will make a difference. Below I’ve outlined different levels which you can experiment with to find where your target should be and how to calculate it.

Heart Rate Zones (percentage of intensity)
Intensity Level / Heart Rate / Talk Test
Low / 50 to 60 % of max / Relaxed conversation
Moderate aerobic / 60 to 70% / Conversation
High Aerobic / 70 to 80% / Sentences
Threshold training / 80 to 90% / Words
All-out effort /90 to 100% / Sounds

Determine your target zone as follows:
1. First establish your resting heart rate (RHR) by taking your pulse while at rest (either for 60 seconds or for 30 seconds and multiply by 2)
2. Subtract your age from 220
3. Subtract your RHR from the above number
4. Multiply this number by percentage of intensity as defined above
5. Add your RHR back for training rate.

Let’s use the example of a fit 40-year-old woman who wants to exercise at her threshold training rate (80% – 90%).

1. Assume an RHR of 84
2. 220- 40 (her age) = 180
3. 180 – 84 (RHR) = 96
4. 96 * .85 (heart zone intensity) = 81.6
5. 84 (RHR) + 81.6 = 165.6.10 (10 second count = 27.6 or 28 beats per 10 second count)

Most classes tend to monitor heart rates with a 10 second count so you would take a 10 second count of your heart rate after exercising, and multiply by 6 to get the beats per minute rate (bpm), as indicated above.

So in order to train at her threshold rate, this woman will have to employ aerobic activity that will raise her heart rate from 84 bpm to 164 bpm or between 27 and 28 beats in a 10 second count, for at least 15 minutes, three times per week. This could entail running on the treadmill, stairmaster or elliptical machine, taking a high energy dance or aerobics class (Zumba!!), step class, running in the park, etc. And remember that each person’s ability to reach that goal is different. One 40 year old woman may be quickly winded at 140 bpm and another may be just hitting her stride

For the person who is de-conditioned (a polite phrase for out of shape), targeting your heart rate to the moderate aerobic level is a good start. Exercising at this pace will allow you to build up stamina so your body can eventually exercise at the high aerobic or threshold level to either increase or maintain weight loss. The talk test indicates your speech ability at the end of a workout at these target rates. Note that a de-conditioned person may become exhausted at a moderate aerobic level and can only speak words. This would indicate that the person increase the frequency of aerobic workouts to build up their stamina.

Make your adjustments so that over time your experience is similar to the above chart. The key is to know where your current target zone is, and then either increase the intensity and/or length of your workout or choose a different workout to achieve it. Invest in a stopwatch and then experiment.

One last point. You can certainly spend more that 20 minutes in cardio mode, but I do not suggest spending over 30 minutes on the treadmill, stairmaster or elliptical machine. The repetitive motion can lead to stress injuries. Also since you now know how to target your heart rate, you should increase the speed and or incline so that you reach your targeted heart rate after 5 minutes, and then maintain it for another 10 minutes which means you should be exhausted when you complete your workout. One exception to this tip is interval training which is fodder for another blog.

Note that if you are just beginning an exercise program, start at a moderate heart rate aerobic goal with the goal of improving your fitness stamina to reach your threshold target rate.

Check out Benita's website:

Kids Health & Fitness:

Fighting Childhood Obesity & Motivating Kids to be Active (A Mother's Perspective)
by Natalie Heckert: Kids Fitness

I’m a mother of three children and I know how hard the competition is for raising healthy children. It’s a battle against junk food, fast food, cell phones, TV’s, computers, and video games. Whether you’re teaching a fitness class or a mom/dad at home, childhood obesity is a serious health problem. We all need to help make a difference so all children can grow up physically and emotionally healthy.

Over the past three decades, the childhood obesity rate has more than doubled for preschool children ages 2-5 years and adolescents ages 12-19 years, and it has more than tripled for children aged 6-11 years. At present, approximately nine million children over 6 years of age are considered obese. (Drawn from Preventing Childhood Obesity, Institute of Medicine)

Whether you're designing a kids' fitness program or trying to decide what child fitness activity is best for your family, it's important to understand that kids' fitness should be structured around their age group. In the following sections, kids' fitness is discussed per the child's age range so that child fitness at any age is optimized accordingly. The foundation for a lifetime of physical activity begins in childhood!

Ages 1 to 3: Developing motor skills is important for infants and toddlers not just for physical growth and health but also because it contributes to intellectual development. Check with your pediatrician for age-appropriate exercises that you and your child can do together. As they learn to walk, focus on any activities that will have them moving around.
Ages 4 to 6: Children in this age group will enjoy games and activities such as tag, kickball, and other things they can play with family and friends. Those activities will promote large and small muscle development and coordination.
Ages 7 to 12: As kids get older, they begin to enjoy and benefit from organized sports and other school/community activities. These activities will continue to promote muscle development and coordination, while also helping children to learn how to follow rules within a structured routine.

It hurts to be an overweight kid. Overweight kids are at higher risk of developing health issues as they mature; including heart disease, diabetes, high blood pressure, high cholesterol, asthma, and arthritis. What’s more, they may be teased or bullied and suffer from low self-esteem.
If these aren’t reason enough to encourage your kids to be physically active, there are more. Active kids sleep better, eat better, have strong bones (especially important for teenage girls), strong muscles and, “Regular exercise energizes the mind and can spark creativity and help improve memory and concentration. Research shows that kids who are active tend to do better in school than those who are not active. Physical activity increases the flow of blood to the brain, which perks up neurotransmitters, the chemical messengers that speed up information throughout the brain; Exercise stimulates “happy hormones” and generally improves a child’s well being.”-William Sears, MD


• Fun! The more fun kids have….the more they will move.
• Be a positive role model. Preach all day….but what they see is most likely what they will do.
• Shut the Screens off and have some FUN! Screen habits lead to a sedentary lifestyle and excessive snacking, which increase risks for obesity and cardiovascular disease.
• FUN FACTOR! Not Competition! Play-based movement where the exercise is hidden in the activity.
• Creating Excitement! Imagination, equipment, and music are all key elements to set up a dynamic environment that excited kids to move.
• Use small props and little equipment which will provide visual excitement and theme play for all ages.
• Music creates endless opportunities for motivating kids to move! Following the lyrics or story lines, choreographed movement, and using music to start and stop activities.
• Get the whole family active together. Plan times for everyone to get moving together. Take walks, ride bikes, go swimming, garden or just play hide-and-seek inside or out.
• Kids are easily inspired to move with the right motivation. The more fun….the more they will move!

• Kids are interval trainers “go and stop” dynamic; plan the class/fitness activities to mimic their natural energy patterns. (keep routines fun & short…they are not adults) A mistake of mine was thinking that they could bike my route… too long, too boring! My personal bike routine was not fun for my kids and they started to not want to go on rides. Our family bike rides now consist of occasional stops to chase bugs, throw rocks in a lake, water breaks, race mom.
• Activity transitions, consider equipment…take it out only once. Be organized and have a plan for fun.
• Behavior issues, “Go GO GO instead of No NO NO”
• Reward…. everybody is a winner when they move their body.

FUN ACTIVITIES AND IDEAS (Toddlers – Elementary)
• Circuit Activity- touch toes, squats, hop on 1 foot, bicep curls, sit ups, push ups, jumping jacks
• Obstacle Course- balance, agility, eye hand coordination, sport specific
• Childhood games! Simon says, follow the leader, hide and seek, tag, hula hoop, jump rope, hopscotch, cat and mouse, red light/green light
• DANCE! (music)
• Copy Cat
• Animal Freeze
• Follow the Leader
• Bubbles
• Beach Ball Fun
• Teddy Bear Dance
• Great Props: for any kind of balls, ribbon sticks, scarves, bean bags, shakers, hula hoops, stuffed animals

Check Out Natalie Heckert's website:

NATS Resource List: Good fitness sources for recommendations and guidelines for children
• National Association for Sport and Physical Education (NASPE) Guidelines
• Action for Healthy Kids:
• American Heart Association:
• Brain Gym:

Newsletter Q & A Section:

I’d like to produce a fitness DVD that I will sell to the public. What kind of licenses do I need for the music that I will use in the video?
Answered by Deekron "The Fitness DJ"

Below is a technical explanation, followed by an easier solution you can pursue for your fitness video. Also addressed is the situation where you will not sell the video.

Technically speaking, in order to use music in the background of a commercial video production requires obtaining two different synchronization or ‘sync’ licenses.
A sync licenses grants you “the right to synchronize music in timed relation within an audio or video production.”1
The sync license has to be obtain from two different parties, for each song you will use:
1. The Songwriter – this is the person who composed the work, or hold the copywriter to the composition; oftentimes, the songwriter is represented by a Publisher, and
2. The Owner of the Recording – this is usually a record label

For songs that are considered to be in the ‘Public Domain’ (like an old Classical music song, for example) does not require license #1.

You can avoid #2 if you produce your own recording of a song, also known as recording a ‘cover’ version. But generally, both licenses will be required, particularly if you plan on using Popular music. And a huge budget will be required as well. Just 3 minutes of Lady Gaga’s latest hit can easily run you in the 5-figure range.

In addition, in exchange for the right the license grants you, royalties have to be reported and paid to both parties on each sale of your DVD, on a regular basis. Fortunately, there are companies and labels that can grant you both licenses. And using music from independent artists will save significantly on the licensing costs.

To simplify your life, these companies can also offer a ‘royalty- free’ music license. Before you get excited, royalty-free doesn’t mean the license is free. It means you can pay an upfront, ‘buy-out’ fee that covers the royalties for the licenses upfront, without having to worry about reporting and paying royalties every Quarter.

Finally, if you do not plan on selling the video, you may consider getting a Creative Commons license. A Creative Commons license allows you to use music in your video production legally. It’s usually free to use the music, but primarily if you will not be selling the work. If you want use a song that’s available under Creative Commons for a video that will be for sale, it generally falls under the general sync licensing requirement we described above.

As with any legal matter, it is best to consult and attorney familiar with entertainment or music law.

Got more question?
**(Don't forget to mention the Rofami Inc. Health & Wellness Newsletter when you contact Deekron "The Fitness DJ" **
Feel free to contact Deekron:

Footnote 1 -

Thank You to Our Sponsors


If you're interested in sponsorship / promotional opportunities.

Click Here to view our special promotional packages

Sign up for Our FREE Email Newsletter
For Email Newsletters you can trust


Home / Workshops & EventsSponsors Charitable Giving / Products and Services / Newsletters / About Us / Contact Us

Rofami Inc. P.O. Box 530 Saddle River, NJ 07458 / Phone: 201-566-2065 /  Email: